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Get Toned While You Cycle: Combine Cycling with Weight Training

Cycling and weight training are two great exercises that can be done to improve overall fitness. Cycling is a great cardiovascular exercise that can help to improve heart health and endurance. Weight training is a great way to tone muscles and improve strength. When these exercises are combined, they can provide an even more effective workout.


Cycling is a great way to get aerobic exercise. It is easy to do, doesn’t require any special equipment, and you can do it anywhere. Cycling also has many health benefits, including reducing the risk of heart disease, obesity, and cancer. It can help you build muscle and lose weight, which will give you a more toned, fit appearance.

Weight Training:

Weight training has been shown to be an effective way to build muscle and strength. By adding weight to the bar, you are forcing your muscles to work harder, which can lead to increased muscle size and strength. Additionally, by completing regular weight-training sessions, you can help prevent injuries and improve your body’s overall fitness level.

The Benefit of Combining Cycling and Weight Training

When you combine cycling and weight training, you can get the best of both worlds. When you cycle, your biggest muscles are your quads, which is why it’s important to add weight training to cycling. Weight training helps build muscle mass and power, which can improve your cycling performance. It also increases your resting metabolic rate, which means you will continue to burn more calories throughout the day.

Here are the top reasons to combine cycling and weight training:

1. Cycling is a great low-impact exercise that is easy on your joints, but it can get a little boring after a while.

2. Adding weight training to your routine can help you become stronger and add some variety to your workouts.

3. Weight training can also help you burn more calories, which can help you lose weight or maintain your current weight.

4. Weight training can improve your cycling performance, as it helps increase power, speed, and endurance.

5. Finally, weight training is a great way to sculpt your body and tone your muscles.

How to Combine Cycling and Weight Training

One way to combine cycling and weight training is to do them both in the same session. This can be done by alternating between the two exercises or doing them one after the other. Cycling for a few minutes, followed by weight training, and then cycling again is a great way to get a complete workout.

Another way to combine cycling and weight training is to do them on different days. This allows each exercise to be focused on without being overshadowed by the other. Cycling can be done on one day and weight training on another, or vice versa. For example, Mondays might be for cycling while Wednesdays could be for weight training. That way, you can give each activity the attention it deserves without feeling rushed or overwhelmed.

While it’s certainly possible to devote equal time to both activities, there are a few things to keep in mind if you want to make the most of your weight training and cycling:

1. Make sure you’re well-rested before hitting the weights room. If you’re tired, you won’t get the most out of your workout.

2. Start with a lightweight and increase as you get stronger. This will help prevent injury and allow you to perform each repetition correctly.

3. When scheduling your workouts, try to alternate between cycling and weight training days. This will allow your muscles enough time to recover between sessions.

4. Make sure you’re well-fueled before your workout! Eating a balanced meal or snack about an hour before will help give you the energy you need to perform at your best.

5. Vary your workouts as much as possible to keep things interesting. Try different weightlifting exercises, sets, and reps each time you hit the gym.

Weight Training Workout For Cyclists

Cyclists can benefit from weight training to increase their strength and endurance. A good weight training workout for cyclists should include exercises that target all of the major muscle groups. This includes exercises for the legs, the arms, and the core. When choosing exercises, it is important to focus on compound movements rather than isolation exercises. This will help ensure that you are getting the most out of your workout.

Here are a few exercises that are great for cyclists:

-Bench press: This exercise works the muscles in your chest and shoulders, which are used to power your pedaling. To do the bench press, lie flat on your back on a weight bench and position your hands shoulder-width apart. Bring the barbell up to your chest, then slowly lower it back down.

-Lat pulldown: This exercise targets the muscles in your back and shoulders, which are also used while cycling. Start by standing with your feet shoulder-width apart. Grab a barbell and pull it down to your chest, then slowly raise it back up.

-Back extension: This exercise works the muscles in your back, which are used to keep you upright while cycling.

-Seated cable row: This exercise targets the muscles in your back, shoulders, and chest

-Pull-ups: You can use a bar or dumbbells to do pull-ups. Start by pulling yourself up to the bar or dumbbells with your palms facing away from you.

Start with a few simple compound exercises that work for multiple muscle groups. squats, lunges, and deadlifts are all great choices. Aim for 3-4 sets of 8-10 reps each. As you get stronger, you can add heavier weights or progress to more challenging variations of these exercises.

Don’t forget about your upper body! Pushups, pullups, and bench presses are great ways to target your chest, back, and arms.


Cycling and weight training can be great ways to improve your fitness. They work together to increase the amount of overall exercise you get, which can help you burn more calories and lose weight. cycling is a low-impact way to work out while weight training gives you the strength and definition you need to stay fit. You can combine either activity with a full-body workout to get the most out of your time in the gym.